Does Eating Healthy Have to Cost More Money?

Isabel De Los Rios
Certified Nutritionist

How are you doing on your new eating plan? Or better question, how is your grocery bill doing? Many times people are resistant to following a new healthy way of life because they think it will cost more money.
I'm on a budget just like anyone else and if I can't buy my food within my "food budget" it would just be too difficult to maintain this way of life.

The word that especially scares people and sometimes gets them running in the opposite direction is the word "Organic", as if they might go broke just by saying it. Again, I assure you, I cannot spend heaps of money each week buying luxury grocery items and you may be in that same boat.
Here are just a few of the strategies that I have established to consistently eat healthy without breaking the bank:

1. Stop buying crappy "non foods" (and, yes, crappy is a scientific term). Most protein shakes, "health" bars, and processed foods are actually pretty expensive and when you completely eliminate them from your grocery list, you will save hundreds of dollars. Stop supporting cereal, cookie and frozen food companies and start supporting the produce aisle or your local farmer and I swear the fruits and veggies will be cheaper!

2. When I started eating reasonable portions, the food was not that expensive. When I really took a look at how much I was eating versus how much I was supposed to be eating, I clearly had mistaken myself for a 300 lb sumo wrestler. I had portion distortion to say the least and eating less meant spending less!

3. Seek out the local farmers markets in your area. The prices are so much better and you will be able to get fresh food in season. Honestly, if the price of cherries is the equivalent of diamond earrings, just choose a different fruit that week. Go for the apples, pears, or bananas. Variety is good anyway so choose the fruits and veggies without the diamond prices.

4. Transition your kitchen and cupboards slowly. I probably did not have a complete healthy and mostly organic kitchen until 3 years after I got started. Not the ideal, but I did the best I could. Rome wasn't built in a day and neither was my organic palace. Do the best you can, start with a few items and then go from there.

5. Curb the "out to dinner" habit. I know we are all busy and sometimes take out is just so easy. I would save the take out for those instances where there really is no other choice and embrace "leftovers". I almost always cook more than I need for a meal and quickly save half for the next day (Don't serve it as chances are you and your family may overeat on the increased portion). It's great to know you have healthy food waiting for you in your fridge when you're driving home from work with a growling stomach. Not to mention the fact that you will be saving loads of money at the same time. The same steak you can grill at home can cost you 3-4 x's more at any restaurant and that is almost always for lower quality meat.

I assure you your new healthy eating plan does not have to break your bank account. Just begin by implementing a few of the steps above and you will see how easily you can keep your new way of eating within your current budget and easy to follow at the same time.

**Remember to
1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. Work on Flexibility
4. Supplement your diet with a fish oil and multi-vitamin

Let me know if I can help. Email me at architechsports@gmail.com
God Bless,
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist

1 Unusual Fat Loss Accelerator

Have you ever heard of this stuff called astaxanthin?
It's a really, really potent nutrient that research has shown to help accelerate fat loss. My partners over at Prograde have a really cool article about the stuff. Check it out at:
http://carolinafamilyhealthcare.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

I also wanted to share with you that Prograde's new and improved EFA Icon contains 150mg of astaxanthin.
Yeah, it's serious stuff. You'll know exactly what I mean after you read the article. It's research you really need to know about.
Lucky for you - and me - Prograde is celebrating their new formula by putting EFA Icon on sale at 20% off!
But please know that's their best selling product, so there's a good chance they'll run out during a sale like this.
That means you need to get your order in NOW ;-)
Here's how to get your 20% off discount:
http://carolinafamilyhealthcare.getprograde.com/specials.html

Enjoy!

Yours in health,
Carolina Family Healthcare

1 Unusual Tip To Prevent Sugar Cravings

If you have sugar cravings, perhaps you got it from seeing candy and other treats on Halloween, or perhaps you are simply craving desserts at every meal, then this unusual tip is perfect for you. 

One of the simplest and most effective ways to control sugar cravings is to simply brush your teeth.  

This is a trick used by many at the end of a meal to signal the fact that you are now to stop eating and focus on something else. 

Brushing your teeth will help to refresh your mouth and take away from the desire to have something sweeter.  

Give it a test.  Next time that you have a craving for something sweet, simply brush your teeth first and then see if you still have craving for it.

If you don't happen to have a toothbrush around you, an alternative to brushing your teeth is using one of those breath freshening strips or swishing your mouth with some mouthwash. 

Both can be successful killing your cravings for something sweet. 

Great Post by:

 Arnel Ricafranca

1000CalorieChallenge.com

What you need to know to follow an effective exercise program

A complete fitness regimen has to include components of aerobic exercise, muscular strength conditioning, and flexibility exercises. Aerobic exercise benefits your cardiovascular system and is an important part of weight management and weight loss. Muscular conditioning improves strength and posture, reduces the risk of lower back injury, and is an equally important component of a weight management program. Flexibility is needed to maintain joint range of motion and reduce the risk of injury and muscle soreness after workouts and other activities.

Aerobic exercise can be as simple as walking

Walking is one example of a weight-bearing aerobic exercise. So are jogging, rope skipping and dance. Aerobic exercise is essentially any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing.

Keep the pace comfortable. 
A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace, where you are exerting effort, but not completely out of breath or in major discomfort. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the 'talk test.'

To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, and multiply that number by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55% to 80% of your estimated maximum heart rate (your age in years subtracted from 220), you're doing well and exercising at a steady rate.

The talk test is easier to accomplish. Just exercise at a pace that allows you to carry a conversation while you're exercising. If you are unable to easily carry a conversation doing aerobic exercise, you're probably working too hard, or at too intense of a pace.

Four to five days of aerobic activity every week is optimal for general health and weight maintenance. If you're trying to lose weight, aim for five or more days a week, being sure you take off at least one day a week to properly rest your body.

Work up to 20 or more minutes per session for general health maintenance. For weight loss, gradually work up to 45 minutes or longer at low to moderate intensities in a low- or no-impact activities, like swimming or using the elliptical machine.

Strength conditioning gives you choices

You can always pick between calisthenics, free weights or machines. Just be sure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Start with a weight that is comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions. For greater strength conditioning, add more weight and/or more repetitions, in sets of eight to 15, when the exercise becomes easier.

Perform strength training moves two and four times per week, as necessary. Just like with aerobic exercise, be sure you take off at least one day per week to rest your body properly.

Stretch for flexibility

Proper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally. Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all the major muscle groups. Flexibility can help improve posture, strength, and injury prevention, as well as hastening weight loss through improved muscle growth and tone.

One last thing to remember

Always check with your doctor before beginning any exercise program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. If you need an evaluation or consultation in Charlotte, don't hesitate to contact Carolina Family Healthcare and Dr. Dino Kanelos - you can visit him on the web at www.carolinafamilyhealthcare.com.

 

About the Author: Bobby DeMuro is the Executive Director of NoFizz Charlotte, a non-profit organization dedicated to promoting healthy hydration throughout the Carolinas through community education events and student outreach programs. He resides in Charlotte with his dog, Dakota. For more information on NoFizz Charlotte, visit www.nofizzclt.org.